Delicious blueberry pie that is certain to be a crowd pleaser at a summer gathering, with a scoop of vanilla ice cream, you can not go wrong.
Author: Alycia Matthews
Recipe type: Dessert
2½ cups flour
1 tsp salt
2½ tsp sugar
1 cup butter
¼ cup ice cold water
¾ cup cane sugar
3½ tbsp cornstarch
¼ tsp salt
½ tsp ground cinnamon
¼ tsp grated nutmeg
zest of 1 lemon
1 tbsp of lemon juice
3 pints fresh blueberries
In a food processor add butter, flour, salt, and sugar. Pulse the mixture until it comes to a sand consistency. Slowly pour the ice cold water as you continue to pulse the food processor, until a dough is formed. Separate the dough into 2 even balls and press them out into disks, wrap them individually in plastic, and refrigerate for an hour.
Mix the sugar, cornstarch, salt, cinnamon, lemon zest, and nutmeg. Pour the sugar mixture over the blueberries in a large bowl, and coat the blueberries with the mix. Add the lemon juice. Prepare the pie crust by rolling out one disk, use flour to ensure that the dough doesn't stick to the surface that you are using to roll it out. Place the rolled out dough into a pie plate (I used a glass plate) add the blueberry mixture to the pie plate, roll out the second crust and place over the fruit filling. Cut vents into the pie crust to allow steam to evacuate.
I have to say everything didn’t come together this week. I was able to do well with food, because I had all of the meals planned but the workouts were lacking. But I will get back to it this week.
Egg scramble with spinach and sweet potatoes
Banana pancakes with bacon (agave nectar)
Protein and carb combos like, BLT, salad with chicken, apples and almond butter, celery and almond butter
Lunch and Dinner
Spiralized zucchini with kale pesto and chicken
3 Large zucchini’s spiralized and sautéed in 1 tsp of olive oil salt and pepper
In a blender add 2 handfulls of clean chopped kale, a bunch of basil, 6 garlic cloves, 1/4 cup of pine nuts (or any type of nuts) 1/4 cup of parmesan cheese, salt, pepper, teaspoon of lemon juice. Start the blender and drizzle olive oil until you get a pesto consistency. Mix 2 table spoons of the pesto with the zucchini noodles and enjoy.
Chicken Pesto wrap and salad
Find a low calorie wrap, and mix pesto with cooked chicken breast
Black bean burger with sweet potatoes and kale
Mix a can of mashed black beans, with 1/2 a cup of bread crumbs, 1 egg, a minced clove of garlic, and finely diced red onion, teaspoon of pepper, teaspoon of garlic powder, 2 teaspoons of hot sauce, 1 tablespoon of Worcestershire sauce. Cook until browned on both sides.
See you later for meal prep and weigh in (bi-weekly) solo pictures are tough as the photographer and model.
Week 1 of the health reset is beginning. It is so important to take photos so that you can motivate yourself of the progress. I am not bold enough to show you where I am starting on the scale, but I will share how my fat% will drop as I progress, and I will share my photos weekly as well as the comparison from the beginning monthly. Don’t forget to share so that we can get some others reset with fitness and nutrition To remind you of the commitment, here is the plan:
Friday – Finalize and share recipes and grocery list
Saturday – Cook
Sunday – Weigh in, photo progress, and work out plan for the week
This weeks workouts will be the same on repeat, but feel free to change it up weekly. For the cardio, I will be running at least 3 miles or 30 minutes. The off days will be High Intensity Interval Training. I will be following the HIIT Max workout they have a sale right now. I learned about Michael Morelli and have been following him on Instagram and Periscope. They often share the workouts for free if you do not want to purchase the workouts right away. I am not making money mentioning the plan, I just have seen it work, and I believe in the HIIT workout. You can also find HIIT workouts in a Pinterest search
Time to do the shopping for the first week of our transformation. The goal is to have a balanced meal of a protein and healthy carbohydrate. Wish me luck, and join me if you can. Remember to leave comments and feel free to share with your friends.
For Breakfast this week we will have:
Banana pancakes with fresh blueberries and bacon
For snacks during the day we will have:
Almond butter and celery, or apple, or raw almonds and blueberries
For lunches and dinners for the week I selected:
Moroccan Chicken with couscous and sautéed kale
Baby Spinach Salad
The pancake recipe is very simple, 1 banana 2 eggs a splash of vanilla a tablespoon of coconut flour and a dash of nutmeg.
I am getting that nervous excitement you get when you know something awesome is about to happen but uncertainty still lies deep. As I mentioned in the previous post, I will be chronicling a health reset as I begin to focus on the quality of the food I eat and get back into moving more than from the couch and reaching for the remote.
I am a planner, and therefore if I don’t plan, I don’t move. So I put together a plan for how I will share the progress and information. If you think you need to make a change, let’s change together, and if you don’t think you are ready, well, in the famous words of the great philosopher Bruno Mars “Don’t believe me, just watch”.
Here is the plan:
Friday – Finalize and share recipes and grocery list
Saturday – Cook
Sunday – Weigh in, photo progress, and work out plan for the week
See that focus?
Tuesday – HIIT(High Intensity Interval Training)
Wednesday – Cardio
Thursday – HIIT(High Intensity Interval Training)
Friday – HIIT(High Intensity Interval Training)
Saturday – Cardio
Sunday – Rest
My commitment to myself is to remain focused, but not beat myself up or give up when a workout is missed or a poor food choice is made. The next post will begin this new journey.
What an amazing year, set off by the awesome experience of being a finalist on The Rachael Ray Culinary Tuition Competition.
I can’t help but look back on the experience and reflect on how big this opportunity was. The pride that I have in this life changing experience is not about the appearance on the show, though it was amazing. The biggest thing that I got from the show was the opportunity to reflect on my life. Let me explain what I mean.
I have lived my thirty something years on this earth planning and strategizing every single move that I have made in life and career. When the opportunity came around to send a video in to the show with the idea that the final step would bring me back to the city that I love, to shoot an episode of this amazing show, I didn’t exactly jump at it. I don’t typically jump at opportunities like that, because this was completely out of my comfort zone. My sister sent me the opportunity and I contemplated for about a day and decided, what did I have to lose. My job has taken me to a place that I am very far removed from any support system or close friends, I take very few risks, and take less opportunities to just try to see what I may be good at. So WHY NOT?! That is what I asked myself, what is the worst thing that can happen, they don’t like my video? Big deal. So I put together a video and at the 11th hour with my sister’s help sent it in. The rest of the story is in my original post.
This being the 1 year anniversary to the day of the first airing of the episode I was featured in, I wanted to give some motivation and encouragement to someone that may need it. (Please feel free to comment and share this post with others that may need encouragement.) The process of being selected as a finalist really helped me. Each conversation with the producers about why I deserved to win, and why I felt so drawn to cooking, and finally writing the essay about my love for food and the culinary experience, led me to exactly where I needed to be. Though I didn’t win the final reward of a full scholarship to The International Culinary Center, I won the opportunity to discover my passion. I realize that some people don’t get to even dig in and understand what they are most passionate about because they are so busy living the life that they or others carved out for them. Once you determine what your passion is, it is important to not ignore it and bury it to never explore it again. Once you have uncovered your passion, find a way to enjoy that passion, and if you are lucky use that passion to explore your purpose and you just might be able to find a way to monetize or at least regularly explore it for your own personal growth.
Everyone does not get the opportunity to be asked the probing questions to lead you to understanding your passion and purpose. So, we have to ask ourselves those questions and force ourselves to answer them, and create that vision board that helps you map out exactly what your journey WILL look like. Create your intention, and map out the steps it will take for you to follow your passion, in what ever timing you decide is right for you. But by all means do the work, what is life if we are just living it to complete the next 24 hours, imagine life with dreams and achievements, that you had no idea were possible but you made them possible. Whew, its powerful just thinking about it. Know that you have your destiny in your hands, and when you ignore your gifts, you are depriving others of sharing in that gift.
After some indulgence, I mean seriously just eating without much thought, it is time to reel it in. I know that some of you can relate. You start celebrating wins, and eating through losses, and the next thing you know you are at the store buying new pants… come on, I know I am not the only one.
I first thought about it a few weeks back, but now I am committed, and I wanted to make sure that I share my progress of eating well, and focusing on my health.
Working a 9-5 job will require a great deal of planning, so I started by ordering meal preparation containers, because you know that if you stay ready you won’t have to get ready.
The fun began next, I started looking all over Pinterest and Instagram for simple tasty ideas.
Not having an accountability partner, or workout buddy, ensuring that I stay on track is difficult and this is why I figured I will use the blog to keep me accountable. So share this post with anyone you know, because it will help me with accountability.
Friday – finalize the weeks menu (post the shopping list and recipes)
Saturday – shop and cook (post the recipes and results)
Sunday morning – weigh in and photos (Yup, full transparency)
One of the things that keeps me from eating right is thinking that crappy food tastes better, but I am going to challenge myself and others to show recipes that are really tasty and healthy. Now if leftovers are not your friend, meal prep is likely not going to be for you. The goal will be to make about 3 meals (breakfast, lunch and dinner) and separate them in 5 portions for each. However, the goal will be to eat at least 5 times a day, which means I need to fill the gaps with healthy snack ideas. I will not be counting calories, but I will be including protein, and healthy carbs with every meal and snack. Oh and on the lazy days which do come, I will be making protein shakes, vs driving to the fast food spot by my house, you know the one that has the nerve to tell you “see you tomorrow”, I hate that, only because they have been right often.
The goal is to get back to my fighting figure, and focus on getting my body fat% down, I will be sharing my body fat percentage progress as the weeks go.
For those not interested in the meal prep, I will still be cooking other things, I just won’t be indulging…no for real…I promise, I was a girl scout (girl scout promise).
As far as the fitness portion goes, I will share my fitness goals for the week focusing on 6 days a week of some sort of fitness activity.
If you care to tag along with me on this journey and get better with me, I encourage you to take this time to get your meal prep containers, and some good sneakers. I will be starting the focused meal prep very soon, and I can not wait to feel more like myself once I get a few weeks under my belt… a smaller belt.
I recently paid a visit to an awesome new burger joint called Salvation Burger. They served me an amazing beet salad that included every part of the beet. It was such a simple salad, and I knew I had to duplicate the cook on those beets. When I grow up to be a professional chef, I wanna be just like Chef April Bloomfield. I enjoyed the salad so much, that I purchased Chef Bloomfield’s book A Girl and Her Greens, click the book title and you can purchase the book as well.
There were several steps to get to the simple dish, because you have to treat the components very carefully.
First, I had to boil water salt, garlic cloves and thyme.
After separating the vegetable from the stems and leaves I added the beets to the boiling water, roots skin and all.
I separated the yellow beets from the red beets when I realized the water was going to color the yellow beets.
After the beets were cooked in the water until they are tender, I removed the beets from the water and threw away the garlic and thyme. Then it was time to cook the stems and the leaves separately since they require a different cooking time. Once the leaves and stems are cooked in the seasoned water from the beets, you simply toss the beets in olive oil and fresh tarragon leaves, shallots and a great balsamic vinegar. The best discovery that I made in following Chef Bloomfield’s recipe was the finishing salt that she uses in her recipes. Maldon Sea Salt is the answer to lifting up all savory recipes, I am convinced.
The balance between the tarragon and balsamic with the sweetness of the beets is just an awesome surprise.
I know that some readers have been looking for more vegetable ideas to add to their meals, and I highly suggest Chef April Bloomfield’s book to raise the level of your vegetable dishes. Please feel free to leave comments, and give me feedback
Growing up I was so hesitant to try different things. I grew up in Michigan, and was closest to my mom’s family that was local, so most of my family gatherings and holidays reflected my maternal grandparents southern (Georgia and Arkansas) roots of collard greens, macaroni and cheese, ham, dressing, you know all the southern staples. Every year when Holy Week came around, my dad who is from the island of Antigua, would make a traditional breakfast from his home. This was the one time of year that we would have this meal. When I say we, I totally mean my mom and dad. When my dad told me he was making salt fish, spinach with eggplant, and ducana dumpling, I had very little interest, well the ducana dumpling was never denied. Having not been around my dad’s side of the family as frequently I never saw my cousins eating this traditional island food, or paid attention until I was older. Anyway I will share that story with the curry chicken blog post, stay tuned.
My uncle makes this breakfast the best, and I look for it anytime I am over his house on a Sunday morning in New York.
I now cook the traditional Antiguan breakfast for Good Friday as well, and embrace all of my Antiguan traditions. So I thought I would share with you how to make the breakfast for you and your family. Please feel free to leave comment or pin or share this blog post.
Be sure to start preparing the dumplings the night before, so that all that remains will be 30 min boil the next morning. Don't forget to soak the salt fish overnight in water and change the water once to remove the salty flavor
Author: Alycia Matthews
Recipe type: Breakfast
2 cups of coconut shredded (fresh or sweetened)
2 cups of white sweet potato
1¼ cup of sugar
1 tsp cinnamon
1 tsp nutmeg
1 tbsp vanilla
1½ cup flour
½ cup water or coconut water
16 oz. salted cod
1½ bell pepper (red, green, and yellow)
1 large onion (thinly sliced in rings)
2 garlic cloves (thinly sliced)
4 oz of tomato paste
½ cup of water
1 large egg plant
1½ container of baby spinach
I started with the preparation for the ducana dumpling. Ducana dumplings are the sweet part of the meal. It is a really tasty blend of sweet potatoes, coconut, sugar, flour, nutmeg, cinnamon, and coconut water. You simply mix all of the ingredients and spoon it on foil squares to make small foil packets (traditionally banana leaves).
I wanted to do this dish as traditional as possible, so I started with a whole coconut, and worked my biceps to crack it open, and shred the flesh on a grater. I also shredded the sweet potato on the grater as well.
After I added all of the seasoning, the memories started to come back, when I knew what was coming together in the kitchen.
After adding the flour I mixed it all together and started scooping the mix on foil squares.
You can cook them right away, or make them ahead and cook them later.
I decided to make mine a day in advance, and then boil them for 30 minutes
This is the part that made me the most hesitant as a kid. This salted cod. It makes the kitchen kinda stink for a little bit when you open the package. I purchased the cod that had the bones removed so that I wouldn’t have to spit out bones as I took every bite, though, I think that is kind of part of the experience.
I immediately put the fish in a pot and add water, to start the 24 hour soaking, I changed the water about twice through the 24 hours. And once I was ready to cook it, I drained it one more time and added fresh water, this gets most of the salty taste out. I boiled 16oz of fish for 45 minutes.
While the fish was cooking I began cooking the vegetables (green pepper, red pepper, yellow pepper, garlic, onions, scotch bonnet) for the salt fish, and once it was softening I add tomato paste and a bit of water until I get the right color.
I broke up the cooked salt fish into small bite sized pieces.
Once the fish was broken up into small pieces, I added it to the vegetables. And after looking at dish at its final state, it is so pretty, I don’t know why I was so hesitant to try it.
The last part of the meal is the easiest, we call it Chop Up, and it is simply made by sautéing eggplant and mashing it into steamed spinach.
I got a little anxious and didn’t get my eggplant smashed enough, but the flavor was there. Whenever I prepare this or eat it, I think of a song my dad used to play all of the time for me by Mighty Sparrow (Calypso genius, ask my dad). Though Sparrow’s song apparently had a bit of a mixed meaning, but oh well, I like the song.
We typically eat the breakfast with a crusty french baguette, and the perfect bite is a little bit of everything at once. My uncle makes this amazing spicy cucumber salad that is pickled in, well I don’t know what but I love it, and recently his son sent me the recipe for it so I can’t wait to try to duplicate it as well. Thanks Deke, I love you and get better soon.
There is nothing like completions and achievement. I have successfully completed the 10-Day Green Smoothie Cleanse again. I decided not to make it about the scale, and completely about jump starting back into my healthy eating focus. When I say healthy eating, I mean that I will be focusing on making sure that I eat a more balanced meal going forward. Each meal will have a protein, and a vegetable or a healthy carb.
Day 9 of the smoothie cleanse included spinach, water, apple, frozen mangoes, frozen strawberries, stevia and flax meal. Around this time is when I start contemplating stopping short. I mean, why not, I was already winning after 8 days. But, I stuck it out to reach my goal of completion.
Day 10 of the smoothie cleanse included kale, spring mix, water, frozen peaches, pineapple, stevia, and flax. Now the goal is to ease into regular balanced meals gently, to avoid upsetting your whole entire world… If you know what I mean.
Let me know if you try the cleanse, and keep me posted on your progress. Feel free to leave a comment.